Are you looking to fuel your muscle growth with delicious and nutritious meals? Look no further! In this article, we’ll be sharing 20 high-protein bulking recipes that will help you pack on those gains while satisfying your cravings. From hearty breakfast dishes to savory dinner options, our recipes are designed to provide the necessary protein and calories for muscle growth.
Whether you’re a seasoned lifter or just starting out, these recipes are perfect for anyone looking to increase their protein intake and support their fitness goals. And the best part? They’re all easy to make and packed with flavor!
Let’s dive in and explore our top 20 high-protein bulking recipes below.
Grilled Chicken and Quinoa Power Bowl
A nutritious and flavorful meal that’s perfect for a quick dinner or lunch on-the-go. This power bowl combines the protein-packed goodness of grilled chicken with the nutty flavor of quinoa, topped with roasted vegetables and a tangy sauce.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1 cup cooked quinoa
– 2 cups mixed roasted vegetables (such as broccoli, carrots, bell peppers)
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp lemon juice
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley or cilantro) for garnish
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken with salt, pepper, and garlic; grill for 5-6 minutes per side or until cooked through.
3. Cook quinoa according to package instructions.
4. Toss mixed vegetables with olive oil, salt, and pepper; roast in the oven at 400°F (200°C) for 20-25 minutes or until tender.
5. In a small bowl, whisk together lemon juice and minced garlic.
6. Assemble power bowls by placing cooked quinoa on the bottom, followed by grilled chicken, roasted vegetables, and drizzled with the tangy sauce.
Cooking Time: Approximately 30-40 minutes
Beef and Sweet Potato Hash
A hearty breakfast or brunch option that combines tender beef with sweet and savory sweet potatoes. This recipe is perfect for a crowd, and can be easily reheated for later use.
Ingredients:
– 1 pound ground beef
– 2 large sweet potatoes, peeled and diced
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped bell peppers or mushrooms for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, cook the ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
3. Add the diced onion and minced garlic to the skillet and cook until the onion is translucent.
4. Add the diced sweet potatoes to the skillet and stir to combine with the beef mixture.
5. Transfer the skillet contents to a 9×13 inch baking dish and drizzle with olive oil.
6. Bake for 30-40 minutes, or until the sweet potatoes are tender and lightly browned.
Cooking Time: 30-40 minutes
Protein-Packed Peanut Butter Banana Smoothie
Kick-start your day with a nutritious and delicious smoothie that combines the creamy richness of peanut butter with the natural sweetness of bananas. This protein-packed treat is perfect for fitness enthusiasts or anyone looking to boost their energy levels.
Ingredients:
– 2 ripe bananas
– 2 tablespoons creamy peanut butter
– 1/2 cup plain Greek yogurt
– 1 scoop vanilla protein powder
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. In a blender, combine bananas, peanut butter, Greek yogurt, protein powder, and almond milk.
2. Blend on high speed until smooth and creamy.
3. Add honey to taste and blend for an additional 10 seconds.
4. Pour into a glass and serve immediately. If desired, add ice cubes and blend until frosty.
Cooking Time: None!
Egg and Avocado Breakfast Burrito
Start your day off right with this creamy and flavorful Egg and Avocado Breakfast Burrito recipe!
Ingredients:
– 2 large eggs
– 1 ripe avocado, diced
– 1/4 cup shredded cheddar cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 whole wheat tortilla (large or extra-large)
– Optional: salsa, sour cream, cilantro for topping
Instructions:
1. Crack the eggs into a bowl and whisk them together with a fork.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Pour in the eggs and scramble until they’re cooked through (about 3-4 minutes).
4. Meanwhile, warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble the burrito by spreading the scrambled eggs down the center of the tortilla, followed by the diced avocado, shredded cheese, and a sprinkle of salt and pepper to taste.
6. Roll up the burrito tightly and serve with your choice of toppings (if desired).
Cooking Time: 10-12 minutes
Turkey and Spinach Stuffed Bell Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the savory goodness of turkey with the earthy taste of spinach. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 bell peppers, any color
– 1 pound ground turkey
– 1/2 cup cooked spinach
– 1/2 cup cooked rice
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: feta cheese, chopped fresh parsley
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large skillet, heat olive oil over medium-high. Add turkey, onion, and garlic; cook until browned, breaking up with spoon as needed.
4. Stir in cooked spinach and rice. Season with salt and pepper to taste.
5. Stuff each bell pepper with the turkey mixture, filling to the top.
6. Place peppers on a baking sheet and bake for 25-30 minutes or until tender.
Cooking Time: 25-30 minutes
Salmon and Brown Rice Protein Plate
A nutrient-dense plate that combines the benefits of protein-rich salmon with fiber-rich brown rice, perfect for a quick and healthy meal or snack.
Ingredients:
– 1/2 cup cooked brown rice
– 6 oz grilled or baked salmon fillet (cooked to desired doneness)
– 1 tablespoon olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Cook the brown rice according to package instructions.
2. Grill or bake the salmon fillet until cooked through, about 12-15 minutes.
3. In a small bowl, whisk together olive oil and lemon juice.
4. To assemble the plate, place the cooked brown rice on a plate, then top with the grilled or baked salmon fillet.
5. Drizzle the olive oil-lemon juice mixture over the salmon.
Cooking Time: 15-20 minutes
High-Calorie Oatmeal with Almond Butter and Berries
This high-calorie oatmeal recipe combines creamy almond butter with sweet and tangy berries, providing a filling and nutritious start to your day. Perfect for those looking to add some extra calories to their morning routine.
Ingredients:
– 1 cup rolled oats
– 1/2 cup unsweetened almond milk
– 2 tbsp creamy almond butter
– 1/4 cup mixed berries (such as blueberries, raspberries, and blackberries)
– Pinch of salt
– Optional: honey or maple syrup to taste
Instructions:
1. In a pot, bring the almond milk to a simmer over medium heat.
2. Add the oats and cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and have a creamy consistency.
3. Stir in the almond butter until well combined.
4. Fold in the mixed berries and sprinkle with salt.
5. Serve warm, topped with additional honey or maple syrup if desired.
Cooking Time: 15-20 minutes
Steak and Broccoli Stir-Fry
A classic combination of tender steak and crisp broccoli, cooked quickly and simply in a savory sauce.
Ingredients:
– 1.5 lbs flank steak or ribeye, sliced into thin strips
– 2 cups broccoli florets
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– Salt and pepper to taste
– Cooked rice or noodles for serving
Instructions:
1. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
2. Add steak strips and cook for 3-4 minutes, or until browned and cooked through. Remove from pan and set aside.
3. In the same pan, add remaining 1 tablespoon of oil. Add broccoli and garlic; stir-fry for 2-3 minutes, or until tender-crisp.
4. In a small bowl, whisk together soy sauce and oyster sauce (if using). Pour sauce over broccoli and stir to combine.
5. Return steak to pan and stir to coat with sauce.
6. Cook for an additional minute, then season with salt and pepper to taste.
7. Serve hot over cooked rice or noodles.
Cooking Time: 15-20 minutes
Chickpea and Spinach Curry
A flavorful and nutritious curry that combines the creaminess of chickpeas with the earthy taste of spinach, perfect for a quick weeknight dinner.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 2 medium onions, chopped
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can diced tomatoes (14.5 oz)
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Heat the olive oil in a large skillet over medium heat.
2. Add onions and cook until translucent, about 3-4 minutes.
3. Add garlic, curry powder, cumin, turmeric, and cayenne pepper (if using). Cook for an additional minute, stirring constantly.
4. Stir in chickpeas, diced tomatoes, and spinach leaves. Season with salt and pepper to taste.
5. Reduce heat to low and simmer, uncovered, for 10-12 minutes or until the flavors have melded together.
Cooking Time: 15-17 minutes
Greek Yogurt and Granola Parfait
A simple yet satisfying breakfast or snack that combines the creaminess of Greek yogurt with the crunch of homemade granola. This parfait is perfect for a quick pick-me-up on-the-go.
Ingredients:
– 1 cup Greek yogurt
– 1/2 cup homemade or store-bought granola
– 1 tablespoon honey (optional)
– Fresh fruit of your choice (e.g., berries, sliced banana)
Instructions:
1. In a small bowl, layer the Greek yogurt and granola.
2. If desired, drizzle with honey for added sweetness.
3. Top with fresh fruit of your choice.
4. Serve immediately and enjoy!
Cooking Time: 5 minutes
Lentil and Vegetable Stew
This comforting stew is a perfect blend of protein-packed lentils, tender vegetables, and aromatic spices, making it an ideal meal for any time of the year. With its rich flavor profile and nutritious ingredients, this recipe is sure to become a favorite.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 2 medium carrots, peeled and sliced
– 2 stalks celery, chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika (optional)
– Salt and pepper, to taste
– Fresh parsley, chopped (for garnish)
Instructions:
1. In a large pot, sauté onions, garlic, carrots, and celery in a little water until tender.
2. Add lentils, diced tomatoes, vegetable broth, cumin, smoked paprika (if using), salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
3. Season with additional salt and pepper if needed. Garnish with chopped parsley.
Cooking Time: 45-50 minutes
Tuna and Avocado Salad
This refreshing salad combines the omega-rich benefits of tuna with the creamy texture of avocado, making it a perfect light meal or snack.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 ripe avocados, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, combine the flaked tuna, diced avocado, and chopped cilantro.
2. Squeeze the lemon juice over the mixture and gently toss to combine.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: 10-15 minutes ( prep time only)
This salad is best served chilled, making it perfect for a quick lunch or dinner. You can also customize it by adding other ingredients such as cherry tomatoes or red onion for added flavor and texture.
Protein Pancakes with Maple Syrup
Start your day off right with these protein-packed pancakes that are perfect for a post-workout breakfast or a quick morning pick-me-up. Made with wholesome ingredients and topped with sweet maple syrup, these pancakes are a delicious way to fuel up.
Ingredients:
– 1 scoop vanilla protein powder
– 1/2 cup rolled oats
– 1/4 cup almond flour
– 1/4 cup unsweetened applesauce
– 1 large egg
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1 tablespoon honey
– Maple syrup (for serving)
Instructions:
1. In a bowl, combine protein powder, oats, almond flour, and baking powder.
2. Add applesauce, egg, and honey to the dry ingredients and mix until smooth.
3. Heat a non-stick skillet or griddle over medium heat.
4. Drop 1/4 cup of batter onto the skillet and cook for 2-3 minutes or until bubbles appear on surface.
5. Flip and cook for an additional 1-2 minutes or until golden brown.
6. Serve with maple syrup and enjoy!
Cooking Time: 10-12 minutes per batch
Chicken and Black Bean Enchiladas
These enchiladas combine the comfort of chicken with the bold flavor of black beans, all wrapped up in a warm tortilla. Perfect for a quick weeknight dinner or a casual gathering with friends.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cooked and shredded
– 1 can (15 ounces) black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 8-10 corn tortillas
– 1 can (10 ounces) enchilada sauce
– 1 cup shredded cheddar cheese
– Salt and pepper to taste
– Optional toppings: chopped cilantro, diced tomatoes, sour cream
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, sauté the onion and garlic until softened. Add the chicken and black beans; cook until combined.
3. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble enchiladas by spooning the chicken mixture onto a tortilla, rolling up, and placing seam-side down in a baking dish. Repeat with remaining tortillas and filling.
5. Pour enchilada sauce over the top of the rolled enchiladas and sprinkle with cheese.
6. Bake for 20-25 minutes or until hot and bubbly.
Cooking Time: 25-30 minutes
Pork Chops with Mashed Sweet Potatoes
A classic comfort food combination that’s easy to make and oh-so-delicious! This recipe is perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 pork chops (1-1.5 inches thick)
– 2 large sweet potatoes, peeled and cubed
– 1 tablespoon olive oil
– 1 onion, sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: your favorite seasonings or herbs
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season pork chops with salt, pepper, and any desired seasonings.
3. Heat olive oil in a large skillet over medium-high heat. Sear pork chops for 2-3 minutes per side, then transfer to a baking sheet. Bake for 15-20 minutes or until cooked through.
4. Meanwhile, boil sweet potatoes in water until tender, about 15-20 minutes. Drain and mash with butter, salt, and pepper.
Cooking Time:
– Pork chops: 15-20 minutes
– Sweet potatoes: 15-20 minutes
Shrimp and Quinoa Salad
A light and refreshing summer salad featuring succulent shrimp, nutty quinoa, and a hint of Mediterranean flavor.
Ingredients:
– 1 cup cooked quinoa
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– 1/2 cup crumbled feta cheese (optional)
Instructions:
1. Cook quinoa according to package instructions.
2. In a large skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add shrimp to the skillet and cook until pink and fully cooked, about 2-3 minutes per side.
4. In a large bowl, combine cooked quinoa, shrimp, lemon juice, parsley, salt, and pepper.
5. If using feta cheese, crumble it on top of the salad.
6. Serve immediately.
Cooking Time: 15-20 minutes
High-Protein Chocolate Milkshake
This creamy treat combines rich chocolate flavor with a boost of protein from Greek yogurt and whey powder, making it the perfect post-workout snack or afternoon pick-me-up.
Ingredients:
• 1 scoop vanilla ice cream
• 1/2 cup unsweetened almond milk
• 1/4 cup plain Greek yogurt
• 1 tablespoon unsweetened cocoa powder
• 1 teaspoon whey protein powder
• 1 tablespoon honey
• Ice cubes (as needed)
Instructions:
1. In a blender, combine ice cream, almond milk, Greek yogurt, cocoa powder, and whey protein powder.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add honey and blend until well combined.
4. Taste and adjust sweetness or protein content as desired.
5. Pour into a glass and serve immediately.
Cooking Time: None! This milkshake is ready in just minutes.
Ground Turkey and Zucchini Skillet
A flavorful and nutritious one-pot meal that’s perfect for a weeknight dinner.
Ingredients:
– 1 lb ground turkey
– 1 medium zucchini, diced
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup cherry tomatoes, halved
– 1 tsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the ground turkey and cook until browned, breaking it up into small pieces as it cooks.
3. Add the diced onion and minced garlic; cook until the onion is translucent.
4. Add the zucchini and cherry tomatoes; cook until the vegetables are tender.
5. Season with salt and pepper to taste.
6. Garnish with chopped parsley if desired.
Cooking Time:
– Preparation time: 10 minutes
– Cooking time: 15-20 minutes
Cottage Cheese and Pineapple Bowl
This simple recipe combines the creamy texture of cottage cheese with the sweetness of pineapple, making for a delightful and healthy treat. Perfect for a quick breakfast or afternoon snack.
Ingredients:
– 1 cup cottage cheese
– 1/2 cup pineapple chunks (fresh or canned)
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a small bowl, combine cottage cheese, honey, and vanilla extract. Mix until smooth.
2. Spoon the cottage cheese mixture into a serving bowl.
3. Top with pineapple chunks.
4. Sprinkle with a pinch of salt to balance the sweetness.
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Egg White and Veggie Omelette
Start your day with a protein-packed omelette that’s both healthy and delicious! This recipe uses egg whites instead of whole eggs to reduce cholesterol and saturated fat, while adding a variety of colorful vegetables for extra nutrition.
Ingredients:
– 2 large egg whites
– 1/2 cup mixed bell peppers (any color), diced
– 1/2 cup mushrooms, sliced
– 1 small onion, diced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1 tablespoon shredded cheddar cheese
Instructions:
1. In a bowl, whisk together egg whites until frothy.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Add the diced onion and cook for 2-3 minutes, until translucent.
4. Add the bell peppers and mushrooms; cook for an additional 3-4 minutes, until tender.
5. Pour the egg whites over the vegetables and cook until the eggs start to set (about 2 minutes).
6. Use a spatula to gently fold the omelette in thirds.
7. Cook for an additional 30 seconds to 1 minute, then slide onto a plate.
8. Serve hot, with optional cheese sprinkled on top.
Cooking Time: 10-12 minutes
Summary
Get ready to fuel your muscle growth with these high-protein bulking recipes! From classic protein-packed dishes like grilled chicken and quinoa, to indulgent treats like high-calorie oatmeal with almond butter and berries, this list has something for everyone. Other highlights include beef and sweet potato hash, turkey and spinach stuffed bell peppers, and shrimp and quinoa salad. Whether you’re looking for a quick breakfast on-the-go or a hearty dinner to support your muscle growth goals, these 20 recipes are sure to satisfy.
Leave a Reply